Supporting Neurodivergent Kids During the Holidays: How to Keep the Season Merry (and Manageable)

The holidays are meant to be a time of joy, connection, and celebration—but for many families with neurodivergent kids, this season can also bring stress, sensory overload, and disrupted routines. From crowded gatherings and loud music to travel and unpredictable schedules, the holidays can quickly become overwhelming for our kids (and for us).

With a little planning and understanding, though, you can create a holiday season that honors your child’s needs and keeps the magic alive for everyone.

Here are some of the best ways to support neurodivergent kids during the holidays:

1. Protect Predictability Where You Can

Many neurodivergent kids—especially those with ADHD, autism, or sensory processing differences—rely on routine for a sense of safety and stability. When the holidays disrupt that, behavior and emotions can spiral.

Try this:

• Keep mealtimes and bedtimes as consistent as possible, even when traveling.
• Prepare your child for upcoming events by reviewing the day’s schedule each morning or using a visual calendar.
• Give advance notice about changes (“After lunch, we’ll head to Grandma’s. There will be cousins and music—let’s talk about what might help you feel comfortable there.”).

Why it helps:
Predictability reduces anxiety and helps the brain focus on adapting rather than reacting. In fact, research shows that structured, predictable routines support better emotional regulation in neurodivergent children.

2. Create a Calm-Down Space

Even with preparation, holiday sensory input can be a lot—flashing lights, new smells, unfamiliar foods, or too many voices talking at once. A calm-down space gives your child permission to take a break before overwhelm turns into meltdown.

Try this:

• Designate a “quiet zone” at home or when visiting others—maybe a guest bedroom, a cozy corner, or even the car.
• Pack a small sensory kit with favorite items: headphones, fidgets, a weighted lap pad, or a favorite blanket.
• Teach your child that breaks aren’t “bad behavior”; they’re self-care and a choice that will help them be more successful.

3. Set Realistic Expectations

It’s easy to get caught up in what the holidays should look like—but remember, your family’s version doesn’t have to match anyone else’s.

Try this:

• Limit the number of events or visits if you know your child (or you!) will get overstimulated.
• Let your child opt out of activities that feel overwhelming—like noisy group games or long meals. Or, set a goal together: “Let’s try to stay through lunch, but we can leave then if we need to.”
• Focus on meaningful moments that fit your family in this season rather than “doing it all.”

Why it helps:
By aligning your expectations with your child’s needs and the culture of your family, you prevent stress for everyone. When kids feel accepted and understood, they build confidence and emotional resilience.

4. Support Cognitive Development and Emotional Regulation

Holidays can challenge even the strongest executive functioning skills—planning, flexibility, impulse control, and emotional management are all tested. For neurodivergent kids, these challenges are magnified.

Try this:

• Talk through transitions ahead of time (“When it’s time to leave, we’ll give a five-minute warning.” Or “Let’s practice what we need to do to get to grandma’s house on time tomorrow.”).
• Use short check-ins: “How’s your body feeling? Too loud? Too busy?”
• Empower them with tools for when they start to feel dysregulated (i.e., going to their calm zone, doing some deep breathing, taking a short walk, etc.)
• Give clear, simple directions to communicate expectations (“We’re going to open gifts after breakfast, not tonight.”).

5. Prioritize Connection Over Perfection

The best gift you can give your child is your calm, present connection. Holidays don’t need to be picture-perfect—they just need to feel safe and loving.

Try this:

• Find simple traditions—like baking together in a quiet kitchen or watching a favorite holiday movie.
• Use affirmations: “I love spending time with you.” “I know this is hard, and you’re doing great.”
• Reflect after events on what went well and what to adjust next time.

Why it helps:
When kids feel seen and supported, their brains stay in a learning-ready state. Consistent emotional connection helps them build confidence and resilience—skills that last far beyond the holiday season.

The Takeaway

Supporting a neurodivergent child through the holidays doesn’t mean giving up on fun—it means redefining what the season will look like in a way that works for your family. With thoughtful planning, flexible expectations, and a focus on connection, you can create a season full of joy, peace, and growth for everyone.

At LearningRx, we work year-round to help kids strengthen the cognitive skills that make focus, learning, and executive functioning easier. Our one-on-one brain training programs build the foundational skills that help neurodivergent kids learn, reason, and process more easily every day.

Learn more about how cognitive training can help your child here!